Healthy Diet: Right level of Iron and Calcium

Supplements during pregnancy

Even though you're taking a pre-natal vitamin, it's essential that you get vitamins and minerals from the foods you eat. This is especially true for calcium and iron

How much calcium during pregnancy?

Calcium is a vital building block for your baby's bones and teeth and also helps to preserve your bone strength. Women younger than 19 need 1,300 milligrams (mg) each day; those of 19 and older need 1,000 mg daily.

Each of the following is equal to one serving (300 mg) of calcium. Try to eat four servings every day.

200 ml milk or yoghurt

40 g hard cheese

40 to 50 g cottage cheese

225 g cooked, fresh green vegetables

How much Iron during Pregnancy?

Most women need to take additional iron supplements during pregnancy because it's hard to get the desired amount from food alone. To boost your iron intake, aim for at least four servings a day of these foods: